This is the definitive table for both the glycemic index and the glycemic load. We are able to reproduce it here courtesy of the author, Professor Jennie-Brand Miller of the University of Sydney.

Both GI and GL are listed here. The GI is of foods based on the glucose index—where glucose is set to equal 100. The other is the glycemic load, which is the glycemic index divided by 100 multiplied by its available carbohydrate content (i.e. carbohydrates minus fiber) in grams. (The "Serve size (g)" column is the serving size in grams for calculating the glycemic load.) Take, watermelon as an example of calculating glycemic load. Its glycemic index is pretty high, about 72. According to the calculations by the people at the University of Sydney's Human Nutrition Unit, in a serving of 120 grams it has 6 grams of available carbohydrate per serving, so its glycemic load is pretty low, 72/100*6=4.32, rounded to 4.

REVISED INTERNATIONAL TABLE OF GLYCEMIC INDEX (GI) AND GLYCEMIC LOAD (GL)—2002 1
Food Number and Item GI 2 Serve GL 3
    glucose size per
    =100 grams serve
  BAKERY PRODUCTS      
  Cakes      
1 Angel food cake (Loblaw's, Toronto, Canada) 67 50 19
2 Banana cake, made with sugar 47±8 80 18
3 Banana cake, made without sugar 55±10 80 16
4 Chocolate cake made from packet mix with chocolate frosting
(Betty Crocker, General Mills Inc., Minneapolis, MN, USA)
38±3 111 20
5 Cupcake, strawberry-iced (Squiggles, Farmland, Grocery Holdings, Tooronga, Vic, Australia) 73±12 38 19
6 Lamingtons (sponge dipped in chocolate and coconut) (Farmland, Grocery Holdings, Australia) 87±17 50 25
7 Pound cake (Sara Lee Canada, Bramalea, Canada) 54 53 15
8 Sponge cake, plain 46±6 63 17
9 Vanilla cake made from packet mix with vanilla frosting (Betty Crocker, USA) 42±4 111 24
10 Croissant (Food City, Toronto, Canada) 67 57 17
11 Crumpet (Dempster's Corporate Foods Ltd., Etobicoke, Canada) 69 50 13
12 Doughnut, cake type (Loblaw's, Canada) 76 47 17
13 Flan cake (Weston's Bakery, Toronto, Canada) 65 70 31
14 Muffins      
  Apple, made with sugar 4 44±6 60 13
  Apple, made without sugar 4 48±10 60 9
  Apple, oat, sultana, made from packet mix (Defiance Milling Co., Acacia Ridge, Qld, Australia) 54±4 50 14
  Apricot, coconut and honey, made from packet mix (Defiance Milling Co., Australia) 60±4 50 16
  Banana, oat and honey, made from packet mix (Defiance Milling Co., Australia) 65±11 50 17
  Bran (Culinar Inc., Grandma Martin's Muffins, Aurora, Canada) 60 57 15
  Blueberry (Culinar Inc., Canada) 59 57 17
  Carrot (Culinar Inc., Canada) 62 57 20
  Chocolate butterscotch, made from packet mix (Defiance Milling Co., Australia) 53±5 50 15
  Corn muffin, low-amylose 5 102 57 30
  Corn muffin, high-amylose 5 49    
  Oatmeal, muffin, made from mix (Quaker Oats Co. of Canada, Peterborough, Canada) 69 50 24
15 Pancakes, prepared from shake mix (Green's General Foods, Glendenning, NSW, Australia) 67±5 80 39
16 Pancakes, buckwheat, gluten-free, made from packet mix (Orgran Natural Foods, 102±11 77 22
  Carrum Downs, Vic, Australia)      
17 Pastry 59±6 57 15
18 Pikelets, Golden brand (Tip Top Bakeries, Chatswood, NSW, Australia) 85±14 40 18
19 Scones, plain, made from packet mix (Defiance Milling Co., Australia) 92±8 25 8
20 Waffles, Aunt Jemima (Quaker Oats Co. of Canada) 76 35 10
         
  BEVERAGES      
21 Coca Cola ®      
  Coca Cola ® , soft drink (Coca Cola Amatil, Sydney, NSW, Australia) 53±7 250 14
  Coca Cola ® , soft drink/soda (Coca Cola Bottling Company, Atlanta, GA, USA) 63 250 16
  mean of two types 58±5    
22 Cordial, orange, reconstituted (Berri Ltd., Berri, SA, Australia) 66±8 250 13
23 Fanta ® , orange soft drink (Coca Cola Amatil, Australia) 68±6 250 23
24 Lucozade ® , original (sparkling glucose drink) (Glaxo Wellcome Ltd., Uxbridge, Middlesex, UK) 95±10 250 40
25 Smoothie, raspberry (Con Agra Inc., Omaha, NE, USA) 33±9 250 14
26 Smoothie drink, soy, banana (So Natural Foods, Tarren Point, NSW, Australia) 6 30±3 250 7
27 Smoothie drink, soy, chocolate hazelnut (So Natural Foods, Australia) 6 34±3 250 8
28 Solo TM, lemon squash, soft drink (Cadbury Schweppes, Sydney, NSW, Australia) 6 58±5 250 17
29 Up & Go, cocoa malt flavor (soy milk, rice cereal liquid breakfast) 6 43±5 250 11
  (Sanitarium Health Foods, Berkeley Vale, NSW, Australia)      
30 Up & Go, original malt flavor (soy milk, rice cereal liquid breakfast) 6 46±5 250 11
  (Sanitarium Health Foods, Australia)      
31 Xpress, chocolate (soy bean, cereal and legume extract drink with fructose) 6 39±2 250 13
  (So Natural Foods, Australia)      
  Juices      
32 Apple juice      
  Apple juice, pure, unsweetened, reconstituted (Berri Ltd., Berri, SA, Australia) 39±5    
  Apple juice, unsweetened 40    
  Apple juice, unsweetened (Allens, Toronto, Canada) 41    
  mean of three studies 40±1 250 12
33 Apple juice, pure, clear, unsweetened (Wild About Fruit, Wandin, Vic, Australia) 44±2 250 13
34 Apple juice, pure, cloudy, unsweetened (Wild About Fruit, Australia) 37±3 250 10
35 Apple and cherry juice, pure, unsweetened (Wild About Fruit, Australia) 43±3 250 14
36 Carrot juice, freshly made (Sydney, Australia) 6 43±3 250 10
37 Cranberry juice cocktail (Ocean Spray ® , Melbourne, Vic, Australia) 52±3 250 16
38 Cranberry juice cocktail (Ocean Spray ® Inc., Lakeville-Middleboro, MA, USA) 68±3 250 24
39 Cranberry juice drink, Ocean Spray ® (Gerber Ltd., Bridgewater, Somerset, UK) 56±4 250 16
40 Grapefruit juice, unsweetened (Sunpac, Toronto, Canada) 48 250 11
41 Orange juice      
  Orange Juice (Canada) 46±6    
  Orange juice, unsweetened, reconstituted (Quelch ® , Berri Ltd., Carlton, Vic, Australia) 53±6    
  mean of two studies 50±4 250 13
42 Pineapple juice, unsweetened (Dole Packaged Foods, Toronto, Canada) 46 250 16
43 Tomato juice, canned, no added sugar (Berri Ltd., Berri, SA, Australia) 6 38±4 250 4
44 Yakult ® , fermented milk drink with Lactobacilus casei (Yakult, Dandenong, Vic, Australia) 46±6 65 6
  Sports drinks      
45 Gatorade ® (Spring Valley Beverages Pty Ltd., Cheltenham, Vic, Australia) 78±13 250 12
46 Isostar ® (Novartis Consumer Health, Nyon, Switzerland) 70±15 250 13
47 Sports Plus ® (Berri Ltd., Berri, SA, Australia) 74±6 250 13
48 Sustagen Sport ® (Mead Johnson, Rydalmere, NSW, Australia) 43±9 250 21
  Drinks made from drinking mix powders      
49 Build-Up TM nutrient-fortified drink, vanilla with fiber, (Nestlé, Sydney, NSW, Australia) 41±4 250 14
50 Complete Hot Chocolate mix made with hot water (Nestlé, Australia) 51±3 250 11
51 Hi-Pro energy drink mix, vanilla, containing soy protein and whey powder 36±3 250 7
  (Harrod foods, Sefton, NSW, Australia) mixed in reduced-fat (1.5%) cow's milk      
52 Malted milk powder in full-fat cow's milk (Nestlé, Australia) 45±3 250 12
53 Milo TM (chocolate nutrient-fortified drink powder)      
  Milo TM (Nestlé, Australia) dissolved in water 55±3 250 9
  Milo TM (Nestlé, Auckland, New Zealand) dissolved in water 52±5 250 9
  mean of two studies 54±2    
  Milo TM (Nestlé, Australia) dissolved in full-fat cow's milk 35±2 250 9
  Milo TM (Nestlé, New Zealand) dissolved in full-fat cow's milk 36±3 250 9
  mean of two studies 36±1    
54 Nutrimeal TM, meal replacement drink, Dutch Chocolate (Usana, Salt Lake City, UT, USA) 26±3 250 4
55 Quik TM (sweet drink powder)      
  Quik TM, chocolate (Nestlé, Sydney, NSW, Australia), dissolved in water 53±5 250 4
  Quik TM, chocolate (Nestlé, Australia), dissolved in 1.5% fat milk 41±4 250 5
  Quik TM, strawberry (Nestlé, Australia), dissolved in water 64±8 250 5
  Quik TM, strawberry (Nestlé, Australia), dissolved in 1.5% fat milk 35±3 250 4
         
  BREADS      
56 Bagel, white, frozen (Lender's Bakery, Montreal, Canada) 72 70 25
57 Baguette, white, plain (France) 95±15 30 15
58 French baguette with chocolate spread (France) 72±8 70 27
59 French baguette with butter and strawberry jam (France) 62±7 70 26
60 Pain au lait (Pasquier, France) 63±10 60 20
61 Bread stuffing, Paxo (Campbell Soup Co Ltd., Toronto, Canada) 74 30 16
  Barley Breads      
62 Coarse barley kernel bread, 75-80% kernels      
  75% kernels 27 30 5
  80% scalded intact kernels (20% white wheat flour) 34 30 7
  80% intact kernels (20% white wheat flour) 40 30 8
  mean of three studies 34±4    
63 Barley kernel bread, 50% kernels      
  50% kernels (Canada) 43 30 9
  50% kibbled barley (Australia) 48 30 10
  mean of two studies 46±2 30 9
64 Sunflower and barley bread (Riga bakeries, Sydney, NSW, Australia) 57±6 30 6
65 Barley flour breads      
  100% barley flour (Canada); (rye bread composition) 67 30 9
  Wholemeal barley flour (80%) bread (20% white wheat flour) (Sweden) 67 30 13
  Wholemeal barley bread, flat, thin, soft 50 30 7
  (50% regular barley flour, 50% high-fibre barley flour) (Sweden)      
  Wholemeal barley bread, flat, thin, soft 43 30 5
  (20% regular barley flour, 80% high-fibre barley flour) (Sweden)      
66 Wholemeal barley flour (80%) and white wheat flour (20%) breads -      
  fermented or with added organic acids or salts (Sweden)      
  Wholemeal barley flour bread (used as reference for the 5 breads below) 5 70 30 14
  Wholemeal barley flour bread with sourdough (lactic acid) 5 53 30 10
  Wholemeal barley flour bread with lactic acid 5 66 30 12
  Wholemeal barley flour bread with calcium lactate 5 59 30 12
  Wholemeal barley flour bread with sodium propionate 5 65 30 13
  Wholemeal barley flour bread with higher dose sodium propionate 5 57 30 11
  Buckwheat bread      
67 Buckwheat bread, 50% dehusked buckwheat groats and 50% white wheat flour (Sweden) 47 30 10
  Fruit Breads      
68 Bürgen TM Fruit loaf (Tip Top Bakeries, Chatswood, NSW, Australia) 44±5 30 6
69 Fruit and Spice Loaf, thick sliced (Buttercup bakeries, Moorebank, NSW, Australia) 54±6 30 8
70 Continental fruit loaf, wheat bread with dried fruit (Australia) 47±6 30 7
71 Happiness TM (cinnamon, raisin, pecan bread) (Natural Ovens, Mannitowoc, WI, USA) 63±5 30 9
72 Muesli bread, made from packet mix in bread making machine (Con Agra Inc., USA) 54±6 30 7
73 Hamburger bun (Loblaw's, Toronto, Canada) 61 30 9
74 Kaiser rolls (Loblaw's, Canada) 73 30 12
75 Melba toast, Old London (Best Foods Canada Inc., Etobicoke, Canada) 70 30 16
  Gluten-free bread      
76 Gluten-free multigrain bread (Country Life Bakeries, Dandenong, Vic, Australia) 79±13 30 10
77 Gluten-free white bread, unsliced (gluten-free wheat starch) (UK) 71 30 11
  Gluten-free white bread, sliced (gluten-free wheat starch) (UK) 80 30 12

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